Recovery Guide After Completing Your First 10K Race
Congratulations! Whether you ran, jogged, or walked your way to the finish line completing a 10K is no small feat. Your body has just gone through a high-volume effort, and now it’s time to shift gears from performance to recovery.
Even if you’re an amateur runner, how you recover in the days following the race can make a big difference in how you feel and how soon you're ready for your next challenge.
Here’s a step-by-step guide to optimise your recovery:
1. Cool Down Properly (Immediately Post-Race)
After crossing the finish line, resist the temptation to collapse onto the nearest patch of grass.
Walk for 5–10 minutes to keep your blood circulating and avoid stiffness.
Dynamic stretches (like leg swings and gentle lunges) can help prevent soreness by encouraging active movement.
2. Rehydrate and Refuel
You’ve likely lost fluids and depleted your energy stores, so get some nourishment in as soon as possible.
Water or electrolyte drinks are your best bet in the first 30 minutes.
Aim for a balanced meal within 1–2 hours that includes carbs, protein, and healthy fats (think chicken and rice, or a smoothie with banana, oats, and peanut butter).
3. Prioritise Rest and Sleep
Sleep is your body’s number one recovery tool. This is when tissue repair, muscle recovery, and energy restoration take place.
Aim for 7–9 hours of sleep per night for at least 2–3 nights after the race.
Consider a nap or early night on race day.
4. Move, But Don’t Train
You might feel surprisingly fresh the day after or you might feel like your legs are made of lead. Either way, don’t jump back into training too soon.
Try active recovery: light walking, swimming, yoga, or a gentle bike ride 24–48 hours after.
Avoid high-impact or intense exercise for at least 3–5 days, depending on how you feel.
5. Manage Soreness and Tightness
Mild soreness (DOMS) is normal but listen to your body.
Use a foam roller, massage gun, or get a sports massage to ease tight muscles.
Warm baths or contrast showers can help reduce stiffness.
If you notice swelling, sharp pain, or persistent discomfort, it’s best to get assessed by a professional.
6. Reflect and Plan Ahead
Recovery isn’t just physical. Take time to reflect on your race experience:
What went well?
What would you change?
What’s your next goal?
Building in a structured return to training plan helps you avoid burnout or injury and keeps the momentum going.
7. Consider a Post-Race Screening
Even if you feel fine, a post-race movement screen or mobility check can identify any hidden imbalances or early signs of injury risk.
At Declan Eastwood Sports Therapy, we offer performance screens and recovery massages tailored for amateur runners. Whether you need help easing muscle tightness or planning your next 10K, we're here to help you stay active and injury-free.
Final Thoughts
You’ve earned your rest but remember, recovery is part of the process. With the right post-race care, you’ll not only feel better faster, but you’ll also set the stage for even stronger performances in the future.
Need help recovering from your 10K? Book a sports massage or running MOT with us today.
📞 01405 480124
📧 info@Declaneastwoodsportstherapy.co.uk